Monday
CFM Life
Spend 15min working on Turkish Get-Ups
5/ea arm @ Light Weight
3/ea arm @ Moderate Weight
1/ea arm @ Heavy Weight
“Wall Street”
3 Rounds: (30min cutoff)
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
CFM Comp
Tempo Back Squat – E1:30
*Performing 1 rep, 7s down, 3s holding in bottom.*
Set 1 = 58%
Set 2 = 60%
Set 3 = 62%
Set 4 = 64%
Set 5 = 66%
Set 6 = 68%
Set 7 = 70%
*Performing 1 rep, 30-60s holding in bottom.*
Set 8 = 135/95
Set 9 = 135/95
“Wall Street” — same as above
Tuesday
CFM Life
Hang Power Cleans – E2:00
Set 1 = 5 reps @ Light
Set 2 = 4 reps @ Moderate
Set 3 = 3 reps @ Heavy
Set 4 = 2 reps @ Heavier
Set 5 = 1 rep @ Heaviest
Set 6 = 10 reps @ As Heavy As Possible
“Undercover”
For Time: (25min cutoff)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
CFM Comp
3-Pause Power Clean
6 sets of 2 reps – E2:00
*Each pause is 2s.*
Pause 1 = Knee Level
Pause 2 = Jumping Position
Pause 3 = Receiving Position
Set 1 = 60%
Set 2 = 65%
Set 3,4,5,6 = Build to a heavy single.
“Undercover” — same as above
CFM Fast Fit
E3:30 x 6 sets
400m Row
50 Double Unders or 100 Singles
10 Burpees
Wednesday
CFM Life
“Bar Star”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
–Rest 3 Minutes–
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/125)
–Rest 3 Minutes–
AMRAP 7:
50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
CFM Comp
“Starry Bars”
Teams of 3
AMRAP 7: Max Overhead Squats
50 Overhead Squats (115/85)
50 Overhead Squats (135/95)
AMRAP Overhead Squats (155/105)
–Rest 3 Minutes —
AMRAP 7: Max Bench Presses
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/125)
–Rest 3 Minutes–
AMRAP 7: Max Deadlifts
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Thursday
CFM Life
For Time: (35min cutoff)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Round:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day
CFM FastFit
A. Partner Bike
0:30 ON, 0:15 OFF
*Switch partners each round during the 0:15. Repeat for 8 total rounds (4 each).*
B. “Saved By The Bell”
Choose a KB. Walk with your KB from CFM to US-72 and back to CFM.
*EMOM perform 7 kettlebell swings.*
Friday
CFM Life
“Fight Gone Bad”
3 Rounds: For Max Reps
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
–1 Minute Rest–
CFM Comp
“Fight Club”
3 Rounds: For Max Reps
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24″/20″
1 Minute Pull-Ups
1 Minute Calorie Assault Bike
–1 Minute Rest–
Saturday
CFM Life CFM Comp
“Buzz Lightyear”
Teams of 3
3 Rounds: (30min cutoff)
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs
–Directly Into–
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Sunday
CFM Life
“Frozen Ropes”
2 Rounds: (30min cutoff)
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike
